While running is convenient and easy to access there are some important things to consider to make sure this high impact, joint intense activity can be helpful and not harmful.
Before even getting started there are some "run right " rules to follow that are a must to making running a painless experience. Starting with a good pair of shoes is not something to be taken lightly. Lacing up with the a dusty pair of inappropriate shoes can put some serious problems in your path that will end up costing more than a new pair of shoes. Women, especially moms but not exclusive too, have feet that change over the years as a result of the childbearing years causing core instability, widening and flattening feet, and a whole menu of mechanical ( structural ) changes that influence the bodies functionality.The Top 5 Injuries As Listed by www.physioroom.com are:Blisters,Runners Knee, Shin Splints, Plantar Fasciitis, and Achilles Tendinopathy.
As a professional who works primarily with women during the childbearing years and beyond I am all too aware that these years can leave you at an even higher risk of injury. This however should not mean not having to discontinue your running. It means that achieving muscular balance before running and maintaining it beyond is crucial to a life of healthy running. Running is so addictive and convenient that their are some steps to take to help you stay the long course .
Andreas "Super Seven " steps to healthy running:
1. If their is a existing issue or your body has experienced anything like a previous injury, illness that has you static or still, a job that has you in one position for long periods, or pregnancy it is recommended that you have a postural assessment with a physio based caregiver. This could be a physiotherapist,chiropractor or kinesiologist.
2 Once assessed have your physiotherapist connect you with a trainer ( even just one or two sessions).
Really take the time to understand your body mechanics with the guidance of professional support.
3 Ideally, strength train for a minimal 6 weeks prior to running. Longer may be needed based on the recommendations from your postural assessment.
4 Make sure your shoes are fitted with proper arch support.
5 Take a learn how to run course available at running clinics like the ones the running room holds.
6 Eat a healthy diet to maintain joint health. Its crucial.
7 Pay attention to resting when you know your body needs it.
At almost 7 months pregnant with my little guys Moses I ran the 10 k at the Missisauga Marathon. Never a big runner with serious postural problems from gymnastics and injuries strength training has saved my life. Many woman I work with for the first time whom have been runners have never or done minimal strength training. Once they incorporate strength training their runs improve and their injuries decline.
Happy Trails,
Andrea
Andrea Page, founder of Fitmom has served over 10,000 woman nationwide with the OB/GYN endorsed program. She and FITMOM services can be found at www.fitmomfitness.com or you can receive free online support at www.newmom101.com